T25 WEEK 4 complete!

T25 WEEK 4

This week went pretty awesome!!  I stuck to my meals, and did have a couple table spoons of peanut butter, but nothing crazy like I use to!! J I would call that an improvement for sure!! Its all about taking baby steps.. they are steps forward, and before you know it, you will notice a huge difference, without depriving yourself from what you enjoy!!  I drank my SHAKEOLOGY everyday of course, and got all of my workouts in! I have been drinking lots of water and nothing else, other than my almond milk that goes in my shakes!!

Here are some of the meals I ate...

Pesto Lemon Chicken Pasta
Black Bean, corn, and edamame salad

Turkey Meatloaf made with salsa and veggie stir-fry

Plain Greek Yogurt with Kiwi, 1/4 cup kashi go lean mixed berry cereal





Quinoa Salad and turkey meatloaf

 I am so excited for my weigh in Tuesday and measurements to see how much has changed with T25 in the past 4 ½ weeks!! Other than the challenge group I am in now  with my group, I have a couple other groups, and my one group hit their 60 day mark!  I am so beyond excited about their results because they are not just looking at the scale, they are looking at their overall health!!  This means so much to me, because I feel they are learning the right way!  This is how to make it a lifestyle!! This is what they had to say about their 60 day mark…

I think you can say I am one proud coach for what my challengers have accomplished!! 

Are you interested in getting into the best shape of your life, along with getting rid of all those bad habits that stop you from reaching your goals?! 

I am starting a BODY BEAST challenge group starting Aug 26th for men and women!! This group is about lifting weights, speeding up that metabolism, learning healthy eating habits, and keeping yourself accountable to reach your goals and I will be the one to motivate you throughout your journey!!

Watch this video to see what its all about!! 

http://www.youtube.com/watch?v=f95CrEAsBRg

*To join my challenge, message me for details deidra.penrose@yahoo.com or find me on facebook @ facebook.com/deidra.penrose  

Like my Fitness page- facebook.com/foreverFITmommy and get awesome health tips and recipes!

MY 1 YEAR ANNIVERSARY SINCE I STARTED GETTING HEALTHY WITH BEACH BODY!

Today Is such a special day for me… 1 year ago, I started my transformation by joining a challenge group using Beach Body products.  I was definitely skeptical because #1. I didn’t have the money after having my second child and had 2 in diapers, going part-time, and building a house, #2. I did not even know if the products work, and #3. I didn’t have time with two kids, along with finishing school.  I could have used those excuses, but I trusted my gut and went with it.  What is the worst that can happen right!?  I started out with Insanity Aug 6^th 2012 and went all the way.. SHAKEOLOGY once daily, workouts 5-6 days a week (INSANITY), and eating healthy.. I was getting results, but did not feel they were coming fast enough.. Did that stop me?!? NO!! Im not one to quit so easily!! Also, you don’t know if it works, until you finish it!! Here, as I was slowly making progress, IT WAS STILL PROGRESS!! Every 30 days I was making changes (slowly), until looking at 90 days when I finished my challenge.. Those 30 day marks added up and now looking at the big picture, I had awesome results!! I changed my eating habits, build strength with my workouts, had more energy, and felt amazing!! It was not until after my challenges, that I was so excited with my results that I had to do this myself and coach others in challenge groups to watch them transform into their own success stories!! This is what I do now.. I watch people live a healthier and more fulfilling lifestyle and it feels AMAZING!! This is one of the best opportunities I have had and it is all because I decided to participate in a challenge group! I know if I hadn’t, I would not be where I am today!  I have officially completed INSANITY, TURBO FIRE, ULTIMATE RESET, and ON T25 with a little P90X adn LES MILLS COMBAT! THANK YOU BEACH BODY!!

Now for how today went.. Great!! I am so motivated right now and am taking advantage of my opportunity to be healthy! This morning I had a new shake!! 

Pina Colada SHAKEOLOGY

• 1 scoop Vanilla Shakeology
• 6 oz organic all natural pineapple juice
• 1/2 c pineapple chunks
• 2 oz c water
• A few pieces of ice
• Blend!

SHAKEOLOGY is not only good for you, but great for your kids!! My 1 and 2 yr old LOVE their SHAKEOLOGY!! They even fight over the next sip!! :) This is what being healthy is all about.. SHARING HEALTH with your family!! I wouldn't have this any other way!! 

I did my T25 of course, total body circuit (Its a killer!!)
I followed my meal plan as I planned and I feel great!  I had an apple and string cheese for a snack

Lunch: Quinoa salad and turkey meatloaf

Snack: Black bean, corn, and  edamame salad (under my recipes)

Dinner: Artichoke Lemon Pesto Chicken Pasta (under my recipes)

Snack: Kale chips (did not need my extra shake)

Just a little tip: YOU ARE WHAT YOU EAT!!!  DON'T GIVE INTO THOSE SMALL TEMPTATIONS THAT ARE ONLY TEMPORARY... LOOK FOR THE LONG TERM SATISFACTION!! :)

FOCUS T25 WEEK 4 DAY 1~

It’s the start of week 4!! Holy cow, I just realized it’s been almost 30 days since I started FOCUS T25!! I feel great and am loving every bit!! Today, I did my meal prepping since yesterday I did not have a chance.  But just because your busy, doesn’t mean you cannot make it up the next day right??!  So today was my day to plan and prep!! I have some new meals!!

Today, my meals were as follows:   Artichoke Lemon Pesto Chicken Pasta

• Veggie egg white omlette with 1 slice Ezekiel Toast
• Snack: 2 fat free graham crackers with 2 tbsp natural peanut butter
• Lunch: Artichoke Pesto Chicken Pasta (amazing)
• Snack: peppers and hummus and edamame
• Dinner: SHAKEOLOGY (APPLE PIE~ YUMMY)

We also had FIT club tonight and did some insanity!!! What a workout!!! I seriously could never get sick of insanity!!! I burned almost 500 calories in 40 minutes!!!

Today I want to leave you with this... As a coach, my job is NOT to put you on a diet.. I live by lifestyle.. I want to help people get their results AND KEEP THEM!! In my fitness challenge you eat, you workout, you drink SHAKEOLOGY once a day... you get into a habit and you stick with it!! Its a process.. mistakes are to be made, there may be a workout or 2 missed... BUT the point is to make a change from where you started and change your thought process on how to live healthier and a more fulfilling life!

Join my Challenge Group starting AUG 12^th and get into the best shape of your life!!

No need for gym memberships, leaving the house, or spending 2 hours to get in shape!! What challenge packs are on SALE??

Like dancing/cardio?? How about TURBO FIRE! (160$)

Like weight lifting and bulking?? BODY BEAST IT IS!! (160$)

Like short but intense workouts to get the job done?? FOCUS T25(180$)

These CHALLENGE PACKS INCLUDE:

• The workout program
• 1 month SHAKEOLOGY  in HD (home direct)
• 1 Month trial of club membership:

1. Free customized meal plans
2. 10% discount on ALL products
3. Live chats with celebrity trainers

To order your challenge pack now, visit www.beachbodycoach.com/deidrap8

Black Bean, Corn, and Edamame Salad

Black Bean, corn, and edamame salad!

Ingredients:

• Black beans- 14 oz
• Corn- 2 ½ cups
• Edamame- 2 cups
• Red onion- 1 medium chopped
• Cilantro fresh- 1 tbsp chopped
• Red peppers 1 ½ copped
• Olive oil- 3 tbsp
• Black pepper ½ tsp
• Cumin- ½ tsp
• Lime juice-1 tbsp
• Himalayan salt- ½ tsp
• Cayenne pepper- 1/2 tsp
• Raw honey- 1 tbsp

Directions:

1. Cook Edamame as per package states. While cooking edamame, brown red pepper and corn in same pan on high for 5 min or until brown.  Add in black beans and cook on medium for another 2 min.
2. After Edamame is cooked, drain water and add into mixture of corn, black beans, and red pepper and take off stove.
3. Add cilantro, black pepper, cumin, lime juice, salt, cayenne, and raw honey and mix ingredients all together.
4. Put in fridge and let cool for at least 2 hrs prior to eating!

Enjoy!!

T25 WEEK 3 DAY 6!!

T25 WEEK 3 DAY 6

Even though it is the weekend, there should be NO excuse for falling off track!! If you want results, you need to give it 100%! This is why I am keeping track in public of my journey.. because I want results and I am willing to commit and be the best person I am to not only myself, but my family as well!! I want to be happy, love the way I look, be able to put on anything in my closet and not change 10 times and be upset with myself!  I want my husband to be proud of who he stands by, and for my children to grow up and want to be healthy because they watched mommy be healthy!

For today, I woke up and ate breakfast: ½ cup oatmeal with fresh blueberries and strawberries, 1 tsp flax seed, 1 tbsp almond butter.

I did my T25 (double workout day, which was yesterdays so now I am on track) Total Body circuit and abs!  Great workout, my body was on FIRE!!!

For lunch, I made myself a veggie spicy chicken patty with black bean, corn, and edamame mix… this was amazing!!

Snack: SHAKEOLOGY (vanilla with 2 tbsp natural peanut butter).. this was special because my husband made it for me!! He likes to compete on who makes better shakes and its sad to say he may be in lead!! I also had some raw veggies and hummus

Dinner: Grilled chicken fajita with whole wheat wrap, peppers, onion, and in place of sour cream, I used plain Greek yogurt!  I also had some kale chips!! Those are my obsession now… but a good obsession!!

Today was a great day!! I did jump on the scale and it is not budging.. why I am ok with that is because I am noticing my body feels better and my shorts are fitting me different!! I love these non-scale victories!! They mean soooo much more!!!

If you are ready for some victories, join me in my next challenge group starting Aug 12^th!! You choose any beach body workout, drink SHAKEOLOGY once a day with me, and eat clean, and we will get results together as a team!! If you are interested, message me for details!  Deidra.penrose@yahoo.com

To order your T25 challenge pack that includes 1 month of SHAKEOLOGY or another workout of your choice, (TURBO FIRE OR BODY BEAST-CHALLENGE PACK ON sALE FOR 160$$ 70$ IN SAVINGS!) visit www.beachbodycoach.com/deidrap8 and get started on your journey!!

Garden Veggie & Chicken Pasta (VEGAN)

Garden Veggie & chicken Pasta

Ingredients:

1 Small Spaghetti Squash

½  green pepper sliced and cut in halves

½  red pepper sliced and cut in halves

½  medium sweet onion cut into medium pieces

Edamame prepared per package (I used Frozen ) ¼ cup

Organic Spaghetti sauce (low sodium)

1 spicy chicken meatless burger (Boca)

Parmesean Cheese (optional)

Directions:

Cook spaghetti squash, peppers, onion in pan on medium for 5-8 min.

Cook edamame per package directions and add in with veggie mix. 

Cook Boca Spicy Chicken burger per package directions

Add ¾ c Organic Spaghetti Sauce and cook 2 min or until warm. 

Cut Spicy chicken burger into pieces and add into veggie mixture.  Top off with parmesean cheese.(optional)

ENJOY!!!!

Nutritional Facts per serving:

Calories: 350

Fat: 13

Protein: 24

Carbs: 25

Sugar: 7

T25 Week 2 Day 1~

Today is officially the start of my second week into T25!  I am not going to lie, I feel like I have horrible shin splints.  I had FIT club tonight and could barely do the jumps.  I ate pretty well and drank 60 oz of water, which I need 65 min, so I will chug after I am done typing!  Here was my meal plan for today:
Had a great workout with T25 did cardio today and worked up a sweat!!  I did use my awesome E&E as my pre-workout drink!!

Breakfast: Egg whites with fresh bruschetta and reduced fat feta cheese (was suppose to have 1 slice Ezekiel bread, but was running late and forgot it)



Snack: light laughing cow cheese with red bean brown rice triscuits (4)

Lunch: 6 in chicken sub from subway with mustard (was doing grocery shopping for the beach)

Dinner (early): Asian Chicken (healthy version of chinese with chicken garlic, low sodium soy sauce, chicken broth, and light brown sugar) with brown rice

Snack: 2 shakeo balls

 

Late snack: Garden veggies with 1 veggie burger, sauce, and parmesean cheese (post workout #2)

Overall, I had a great day!! Tomorrow morning I leave for the beach for a few days so I will be taking my T25 with me.. If I do not have access to play the workout, I will be running on the beach!!! 

Prep Day!!

PREP DAY!!

I especially love Sundays because I get myself ready for the upcoming week.. It is all about preparing for success!! First thing in the morning, I make my meal plan for the week.  This way, I know exactly what I need ahead of time. Next is going to the grocery store and getting all my goodies!! I only get what is on my list, so this prevents any extra spending.  I go home and get right to prepping my food.  I cook everything, even the meats (yes they stay fine for the week), and separate everything by meal in PORTION SIZES! That is extremely important!  Many people may have something come up or are late and just throw a huge heaping size of whatever food they have and end up eating it all because it is there, not even thinking about the extra calories.  So I separate according to portion sizes so I only have what I need. 

For proteins like fish, chicken, lean meat, I separate into 4 oz sizes.  Yes, protein is great for you, but protein is higher in calories, so you just need to make sure you are getting the right amount!

What I love about veggies is they are a free food!! What this means is you can really have as much as you want and it will not affect you in a negative way.  They are low in calories and even can be used as a snack in the evening if you are in the mood for a snack!!

When I prepare my meals, I make sure I have my complex carbs (breads, pastas) earlier in the day when I am moving around and staying active.  My oatmeal, whole wheat pasta, bread, and wheat wraps are usually in my 1-3^rd meals.  I do 2-3 servings per day of the heavier carbs.  Some people like to stay away, but as long as they are not refined (processed), they are healthy for you and you need them for energy!!! 

YUMMO!!!!

I always make my meal plan so I can keep myself accountable during the week!!
This is part of my lifestyle, but also now my job! I love to do this, especially to post in my challenge groups to give ideas and for people to use it as a guide for themselves. 

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Meal 1	Shakeology w PB2 almond milk	Shakeology w PB2 almond milk	Egg whites , turkey sausage and ¼  c oatmeal	Egg whites, turkey sausage ¼ c oatmeal	Shakeology w PB2 and almond milk	Egg whites, ¼ c oatmeal	Egg whites, ¼ c oatmeal
Meal 2	1 green apple w ff string cheese	1 green apple, 1 ff string cheese	1 oz almonds ff string cheese	1 oz almonds ff string cheese	Yogurt with fresh fruit drizzle with pure maple syrup	1 oz almonds, ff string cheese	1 oz almonds, ff string cheese
Meal 3	Chicken salad made with greek yogurt on lentil chips, spinach salad w feta, cranberry, walnuts, vin oil	Chicken salad made with greek yogrt on lentil chips, spinach salad feta, cranberry, walnuts, vin oil	Mexican salad w meatless crumbles/ Spinach, black beans ff shred cheese, salsa, peppers	Mexican salad w meatless crumbles, spinach,  black beans ff shred cheese, salsa, peppers	chicken salad on whole wheat wrap, veggie stir fry	Shakeology w PB2 almond milk	Chicken salad with spinach , tomato, feta, cranberry, walnuts, vin and oil
Meal 4	Mixed edamame and goji berry,  2 hard boiled eggs without yoke	Mixed edamame and goji berry,  2 hard boiled eggs without yoke	Veggies w hummus	Shakeology w PB2 and almond milk	Veggies w hummus	Westons 1st Birthday party- OFF MEAL, making veggie pizza w whole wheat crust, fruit salad, lean burgers/dogs, taco salad	Lentil chips w chicken salad made with greek yogurt
Meal 5	Turkey burger w veggie stir fry	Turkey burger w veggie stir fry	Spinach salad w chicken, cranberry, walnuts, feta, oil n vin	Wedding- ordered chicken will have vodka with water and lemon to drink	Mexican salad w meatless crumbles spinach ff shredded cheese black beans	Broccoli/cauliflower salad made with greek yogurt, ff shredded cheese, turkey bacon	Broccoli/cauliflower salad left over with lean burger
Meal 6	Raw peppers w hummus	Raw peppers w hummus	2 hard boiled eggs without yoke	2 hard boiled eggs without yoke	2 hard boiled eggs without yoke		Shakeology w PB2 almond milk